Diet optimization tips to reduce visceral fat and burn belly fat

The way to adjust your diet to reduce belly fat and lose weight is to make sure you get enough protein for your body. Graphics: Thanh Thanh

Eat enough protein

The way to adjust your diet to reduce belly fat and lose weight is to make sure you get enough protein. Include protein-rich foods like eggs, Greek yogurt, beans, chicken breast, tuna, quinoa, and salmon.

Protein supplementation increases feelings of fullness, reduces overall calorie intake, and prevents overeating. Additionally, protein supplementation plays a role in hormone regulation by reducing appetite.

Eat more fiber

Increasing fiber intake has been linked to a reduction in visceral fat. Fiber plays a role in promoting a healthy gut and reducing inflammation, which in turn reduces the risk of visceral fat accumulation.

Some high-fiber foods that aid weight loss efforts include chia seeds, lentils, raspberries, artichokes, collard greens, and sweet potatoes.

Limit sugar

Ice cream, chocolate chip cookies, donuts, and cakes are often high in sugar and lacking in nutrients, so it's a good idea to cut back on sugary foods.

Sugary foods increase insulin levels, which promotes fat storage and increases visceral fat. Additionally, high sugar intake plays a role in inflammation because it is linked to insulin resistance and metabolic disorders.

Consider choosing sugar alternatives such as sparkling water or juice instead of soda. Choose whole foods such as vegetables and fruits, whole grain breads and lean meats.

Additionally, cooking at home can avoid processed foods and added sugars because you have complete control over the ingredients.

Avoid trans fats

Trans fats increase calories, which increases belly fat and visceral fat. They also promote inflammation and increase LDL cholesterol (bad cholesterol), which contributes to belly fat.

Trans fats are found in fried foods like French fries or processed foods. Instead, choose healthier unsaturated fats like avocados, nuts, fatty fish, and olive oil.

Portion control

The main cause of weight gain and body fat is excess calorie intake. Ensuring proper portion sizes is important to cutting calories.

Source: https://laodong.vn/suc-khoe/meo-toi-uu-hoa-che-do-an-uong-giup-giam-mo-noi-tang-va-dot-mo-bung-1360299.ldo